Strength training versus the menopause

1 year ago

Strength training versus peri-menopause and menopause

Menopause is a natural milestone in a woman’s life. But while it’s a completely normal part of aging, menopause can bring with it a host of symptoms that can be difficult to manage. From hot flashes and night sweats to mood swings, weight gain, and sleep disturbances, these changes can significantly affect your quality of life. Luckily, there’s good news:

Strength exercises have been shown to help reduce many peri-menopause and menopause symptoms.

A recent systematic review, titled “The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause,” reveals some compelling evidence that strength training can be highly beneficial for women experiencing menopause. In this blog, we’ll explore the key findings of this review and share practical recommendations for incorporating strength exercises into your routine.

How strength exercises help with menopausal symptoms

Strength exercises, also known as resistance training, involve working muscles against resistance. This can be done through free weights, resistance bands, or even your own body weight. What the systematic review found is that these exercises offer a wide range of benefits that can help reduce the common symptoms of menopause.

One of the most significant benefits highlighted is the improvement in bone health. During menopause, women experience a decline in estrogen levels, which can lead to a decrease in bone density and an increased risk of osteoporosis. Regular strength training helps counteract this by stimulating bone growth and strengthening the skeletal structure. By incorporating strength exercises into your routine, you can boost bone density and reduce the risk of fractures and other bone-related issues.

Reducing menopausal hot flashes and night sweats with strength training

Hot flashes and night sweats are among the most widely recognized symptoms of menopause. These sudden bursts of heat can cause discomfort and disrupt daily life, especially at night when sleep is already hard to come by. The systematic review found that strength exercises can help regulate the body’s temperature control mechanisms, leading to fewer hot flashes and less severe night sweats.

While the exact mechanisms aren’t fully understood, researchers suggest that physical activity, particularly strength training, helps to balance hormones and reduce the intensity of hot flashes. The endorphin release from exercise may also help the body maintain a more stable internal temperature. In fact, many women who engage in regular strength training report an improvement in their sleep patterns, as well as a reduction in the severity of these troublesome symptoms.

Strength training and mental health during menopause

Getting the endorphins flowing with weight training

Another key finding of the review is the positive impact of strength exercises on mental health. Menopause can often bring about mood swings, anxiety, and even depression, as fluctuating hormones affect neurotransmitter levels in the brain. The study found that strength training can have a profound effect on mental well-being, providing relief from these psychological symptoms.

The physical benefits of strength training, like increased muscle mass and improved strength, can also improve self-esteem and body image, which is particularly important during menopause when many women experience changes in their weight and appearance. Additionally, strength exercises promote the release of “feel-good” chemicals in the brain, such as serotonin and dopamine, which can help reduce feelings of anxiety and depression.

As a result, women who engage in strength exercises may experience better emotional regulation and an improved sense of overall well-being during this transition.

Strength training combats weight gain during menopause

Another common issue women face during menopause is weight gain, particularly around the abdominal area. This can be frustrating, as metabolism tends to slow down, and fat distribution changes. However, strength training can play a key role in combating this weight gain.

The systematic review points out that strength exercises help increase lean muscle mass, which in turn boosts metabolism and helps burn more calories at rest. This is crucial during menopause, as a higher muscle mass helps women maintain a healthy weight despite hormonal changes. Additionally, strength exercises can improve insulin sensitivity, reducing the risk of developing diabetes, which becomes more common as women age.

How do I get started strength training ?

The study recommends that women in menopause engage in strength training exercises at least two to three times per week for the best results. The intensity can vary depending on your fitness level, but consistency is key. Strength training doesn’t have to be a grueling hour-long workout. Even shorter, more manageable sessions can provide significant benefits when done consistently.

Start slowly and build up with a structures strength training program.

If you’re new to strength exercises or haven’t exercised in a while, the review suggests starting slowly and progressing gradually. Begin with lighter weights or bodyweight exercises to allow your body to adjust. Over time, you can increase the intensity and resistance to continue challenging your muscles and achieving greater benefits.

Arana Hills physiotherapy strength training program

If you’re in the Arana Hills area and want to take advantage of the many benefits of strength training for menopause, you’re in luck! Arana Hills Physiotherapy offers specialized strength training sessions for women in all stages of life, including menopause.

Whether you’re a beginner or an experienced exerciser, we have put together a program tailored to your needs.

The goal of our program is to give you the skills and knowledge on how to get the most effective strength training Done at home or in the gym using a variety of different types of equipment. Whether it’s using barbells, dumbbells , kettlebells or bodyweight exercises you’ll understand how to do them effectively and how to put a simple yet effective and fun routine together.

Conclusion

Strength exercises offer a natural, effective way to reduce many of the symptoms of menopause. From improving bone density and regulating body temperature to boosting mental health and preventing weight gain, the benefits of strength training are clear. By committing to regular resistance training, you can enjoy a smoother transition through menopause and enhance your quality of life.

Start your strength training journey today and embrace the positive changes that come with taking control of your health and well-being. Book an appointment with one of our team and lets get you started.